Comparing Nutrients in 300 calories Canned Carrots with Salt VS Cantaloupe Melons

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Cantaloupe Melons: 882g

Raw Cantaloupe Melons have 1.4 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Cantaloupe Melons?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Canned Carrots with Salt	Cantaloupe Melons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	55.4% 72g	130g per day for Men 19-50 years
Sugars	41% 29.8g	96% 69.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	22.8% 16.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 38.4g	g per day for Men 19-50 years
Fiber	47.4% 18g	21% 7.94g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	744% 6696μg	166% 1491μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	40.5% 6.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.4mg	360% 324mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.2% 8.9mg	2.94% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	30% 300mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.82μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	96% 7.68mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	15.7% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41% 288mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	69.3% 2356mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	30% 1115g	21.5% 795g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Cantaloupe Melons Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Cantaloupe Melons?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Cantaloupe Melons:

• 300 calories of Canned Carrots with Salt have 4.5 times more Vitamin A, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 20.1 times more Vitamin E and 5.3 times more Vitamin K than Cantaloupe Melons.
• While 300 kcal of Raw Cantaloupe Melons contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B9 and 10 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cantaloupe Melons provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cantaloupe Melons have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Cantaloupe Melons:

• 300 calories of Canned Carrots with Salt have 3.8 times more Calcium, 3.4 times more Copper, 4.1 times more Iron, 14.9 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Selenium, 20.6 times more Sodium, 2 times more Zinc and 1.4 times more Water than Cantaloupe Melons.
• Both Canned Carrots with Salt and Cantaloupe Melons contain similar levels of Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 2.3 times more Fiber than Cantaloupe Melons.
• While 300 kcal of Raw Cantaloupe Melons contain 3.1 times more Omega 3 and 2.3 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cantaloupe Melons offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Drained Canned Carrots with Salt as well as Raw Cantaloupe Melons provide inadequate amounts of Omega 6 in 300 calories.